6/5/19 Wednesday June 5, 2019 (KBM - DB 20s Week 9 Light Day)

6:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

6:45am- Training session - KBM - DB 20s Week 9 Light Day

24kg TGU x 1/1
48kg DL x 5
20kg BU FSQ+PR  x 3/3
24kg 2H SW x 10
24kg 1H SW x 10/10

32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ+PR  x 1/1
32kg 2H SW x 10
32kg 1H SW x 5/5, x 2
32kg 2H SW x 10

6x:

20kgs DHP x 5 x 5 DSN x 5 SSP x 5

90 seconds rest

Done in 13 minutes

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:30am - Complete

Notes - Very solid training session today.  Lots of power.  DHP and DSN technique has obviously massively improved during this long KBM cycle, which has been a cool thing to experience.

6/3/19 Monday June 3, 2019 (KBM - DB 20s Week 9 Medium Day)

6:15am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

7:00am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:15am- Training session - KBM - DB 20s Week 9 Medium Day

24kg TGU x 1/1
48kg DL x 5
20kg BU FSQ+PR  x 3/3
24kg 2H SW x 10

32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ+PR x 1/1
32kg 2H SW x 10
40kg 2H SW x 10
48kg 2H SW x 10

5x:

20kgs DHP x 5 (DCL+DMP) x 5 DSN x 5 DFSQ x 5

2 minutes rest between

Done in 13 minutes - pleased with that time, but I don't think I am taking the full rest periods, which is making this a bit too challenging

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:00am - Complete

Notes - Solid work here, but as noted I think I need to take a little longer rest periods between each set.  The last set was incredibly challenging.  Grip is tough on those double snatches in the last sets on medium and hard days.

6/1/19 Saturday June 1, 2019 (body weight)

Spokane

2:15pm - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

2:45pm- Training session - bodyweight, walking

10x:
Bodyweight squats x 10
Step-back lunges x 10/10
Push-up x 10

Long walk

5:30pm - Complete

Notes - Was in Spokane this weekend with my in-laws, got in some bodyweight work and a very long walk in the hot sun -  85 degrees.  Felt good to move around in between travel to and from Seattle.

5/31/19 Friday May 31, 2019 (KBM - DB 20s Week 8 Heavy Day)

5:45am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

6:15am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

6:30am- Training session - KBM - DB 20s Week 8 Heavy Day

24kg TGU x 1/1
48kg DL x 5
20kg BU FSQ x 2 BU PR x 2
24kg 2H SW x 10

32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ x 1 BU PR x 1
32kg 2H SW x 10, x 1
40kg 2H SW x 10, x 2

4x:

20kgs FSQ x 5 DSN x 5 MPR x 5 (CL+PPR) x 5 FSQ x 5
150 seconds rest

Got this done in 13 minutes - it was very tough.  On the 4th set I had to put the bells down for a quick shake-out after the MPRs.  Grip was just shot.

Indian Clubs 2 minutes 

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

7:15am - Complete

Notes - Well this was incredibly tough.  Grip failed on the last set after the military presses.  I did a quick set down, shook things out, and was able to finish the set after that.  I actually think I didn't take a full 2 1/2 minutes rest between each set, and it caught up to me.  This is amazingly challenging. Each set is about 1 minute 45 seconds time under tension.  I do not understand how the hell GS athletes do 10 minute sets.  Unreal. This program has been a great experience thus far though.  I am definitely putting on muscle. 

5/29/19 Wednesday May 29, 2019 (KBM - DB 20s Week 8 Light Day)

7:00am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:30am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

7:45am- Training session - KBM - DB 20s Week 8 Light Day

24kg TGU x 1/1
48kg DL x 5
24kg BU FSQ+PR  x 2/2
24kg 2H SW x 10

32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ+PR  x 2/2
32kg 2H SW x 10, x 5

5x:

20kgs DHP x 5 x 5 DSN x 5 SSP x 5

90 seconds rest

Done in 10 minutes

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

Notes - This was actually very easy today.  I made it easy, did less in the warm-up, and this is a "light" day.  At least I can get through this one without major issues.

5/27/19 Monday May 27, 2019 (KBM - DB 20s Week 8 Medium Day)

7:30am - belly breathing, Primal Move practice, Original Strength resets  - 45 minutes

8:15am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

8:30am- Training session - KBM - DB 20s Week 8 Medium Day

24kg TGU+Windmill x 1/1
24kg GSq x 5
48kg DL x 5
20kg BU FSQ+PR  x 3/3
24kg 2H SW x 10

32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ+PR  x 2/2
32kg 2H SW x 10, x 1
40kg 2H SW x 10, x 4

4x:

20kgs DHP x 5 (DCL+DMP) x 5 DSN x 5 DFSQ x 5

2 minutes rest

Done in 10.5 minutes - pleased with that time

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

9:15am - Complete

Notes - Writing this late Monday evening.  Been doing a ton of walking as well the last couple of days. 7.5 miles yesterday and 10 miles (!) today.  Trying to get take a couple of pounds off, and take advantage of beautiful weather over the holiday. Training today was good, the last set was difficult, my grip was failing on the snatches.  So far I would say this second block of training KBM is more difficult than the first, for sure.  I may need to drop down the swings in the warm-up etc. to conserve my grip for the main sessions.

5/25/19 Saturday May 25, 2019 (variety)

7:15am - belly breathing, Primal Move practice, Original Strength resets  - 30 minutes

7:45am - Kettlebell warm up

1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1

8:00am- Training session - variety

24kg TGU  x 1/1
24kg GSq x 5

5x:
DB 20kgs Step-back lunges x 5/5
Pull-up x 1/2/3/4/5 (15 total over 5 sets)
Push-up x 10

Indian clubs x 2 minutes

rolling
hanging from the bar

Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2

8:30am - Complete

Notes - Just repeating the same work on Saturday as the last few weekends.  Wanted to get in some of that single leg work, some pull-ups, some push-ups since that work is not part of KBM.